| Relaxation can be an important part of headache | | | | and alleviate feelings of emotional distress. There |
| and migraine prevention and treatment. Although | | | | are a variety of musical styles but commonly |
| it is virtually impossible to avoid all sources of | | | | used music for relaxation usually includes sounds |
| stress relaxation techniques can help you to cope | | | | of nature such as the ocean or birds. Gentle piano |
| with stressful events and daily life better. It's best | | | | music is also a component of relaxation tapes. |
| to try a range of techniques to find what works | | | | Music therapy is meant to promote a feeling of |
| for you. Hopefully this guide can get you started | | | | tranquility and peace and will ideally help to soothe |
| to a more peaceful day and better headache | | | | any stress-related headaches. |
| management. | | | | Imagery and Affirmations |
| Breathing Techniques | | | | Guided imagery may be useful in providing a state |
| Relaxing is, in many ways, a learned skill. To relax, | | | | of relaxation. Imagining a picture that gives you a |
| you should be familiar with your own breathing | | | | sense of joy and relaxation can bring about |
| patterns, so that you can alter them in ways to | | | | headache relief. You may wish to couple this with |
| help you feel more at ease. | | | | breathing exercises for greater relaxation benefits. |
| * Deep breathing: A very basic description of | | | | Affirmations involve positive statements that |
| deep breathing is that it involves a series of slow, | | | | encourage well-being and relaxation. To create |
| controlled deep breaths. With each breath, you | | | | your own affirmation, you should focus on altering |
| slowly relax your body and you may also combine | | | | negative thoughts and patterns. Instead of saying, |
| deep breathing with images of warm and | | | | 'headaches are ruining my life,' you would perhaps |
| comfortable places, such as a sunny beach. Deep | | | | try 'I am strong and capable of coping with my |
| breathing is thought to oxygenate the body more | | | | headaches.' |
| effectively and promote better overall health as | | | | Progressive Muscle Relaxation (PMR) |
| well as stress reduction, which ultimately prevents | | | | The goal of PMR is to facilitate relaxation by |
| headaches and other ailments. | | | | tensing an area of your muscles to the point of a |
| * Rhythmic breathing: This type of breathing is | | | | tight contraction. You then hold this contraction |
| similar to deep breathing but it is often timed with | | | | steadily for a few seconds, and slowly release the |
| your heartbeat. You might want to find a quiet | | | | tension, leaving the muscles in their original |
| place to sit where you can just listen to your | | | | untensed state. At this point, you move beyond |
| heartbeat for a few minutes. Try to be aware of | | | | the untensed state by consciously focusing on |
| your breathing and its pattern. With rhythmic | | | | relaxing muscles even further. |
| breathing you are synchronizing the amount of | | | | Exercise |
| time between each breath in and out. You can | | | | Exercise has many benefits for your heart and |
| breathe in and hold for three heartbeats, for | | | | muscles, as well as improving self-esteem and |
| example, and then slowly release. The number of | | | | releasing endorphins, the body's natural painkillers. |
| heartbeats doesn't matter and you should go with | | | | Many people find that exercise reduces stress |
| whatever feels comfortable for you. | | | | significantly and thus helps to keep migraine |
| Changing breathing patterns can feel a little | | | | attacks less frequent. During a painful migraine |
| strange at first but shouldn't cause discomfort. It | | | | attack, however, vigorous exercise is likely not |
| can feel unfamiliar modifying your breathing when | | | | the best course of action and you will probably |
| you are used to a very different way of | | | | need to lie down in a darkened quiet place. |
| breathing, especially if your breathing is usually | | | | If you're not able to perform cardiovascular |
| rapid and laboured as a reaction to stress. | | | | exercise, you could try a light walk outside. If you |
| Music | | | | do choose to do cardiovascular exercise, aim for |
| People who experience headaches and migraines | | | | 20-30 minutes for approximately three times per |
| are often highly sensitive to noise and find that | | | | week. If time is restrictive, shorter bursts of 10 |
| certain sounds can trigger an attack. On the other | | | | minutes can still provide health benefits such as |
| hand, soothing music may serve to relax, calm | | | | stress relief. |